Turmeric, berries, fatty fish and more, 5 best anti-inflammatory foods and their health benefits

Health benefits of blueberries: Berries, such as blueberries, strawberries, and raspberries, are loaded with antioxidants known as anthocyanins, which have strong anti-inflammatory effects (Image: Canva)

Chronic inflammation has been linked to a range of health issues, including heart disease, arthritis, diabetes, and even certain types of cancer. Fortunately, a number of foods possess powerful anti-inflammatory properties that can help reduce inflammation in the body and protect against these diseases. Incorporating these foods into your daily diet can not only improve overall health but also boost your immune system.

Here are the five best anti-inflammatory foods and the benefits they offer:

Turmeric

Turmeric has been used for centuries in traditional medicine, particularly in Indian Ayurvedic practices. Its vibrant yellow hue comes from curcumin, the active compound responsible for turmeric’s anti-inflammatory properties. Curcumin has been shown to reduce inflammation by inhibiting the action of molecules involved in the body’s inflammatory response.

Health benefits:

• Joint pain relief: Curcumin can help alleviate the symptoms of arthritis by reducing joint inflammation.
• Boosts brain function: Studies have suggested that curcumin may improve cognitive function and protect against neurodegenerative diseases like Alzheimer's.
• Supports heart health: Turmeric’s anti-inflammatory properties may lower the risk of heart disease by reducing inflammation in blood vessels.

Fatty fish, such as salmon, mackerel, sardines, and trout, are rich in omega-3 fatty acids, which have potent anti-inflammatory effects. Omega-3 fatty acids reduce the production of inflammatory molecules, making these fish an essential addition to any anti-inflammatory diet.

Health benefits:

• Reduced risk of heart disease: Omega-3 fatty acids help reduce inflammation in the blood vessels, lowering the risk of heart disease and stroke.
• Supports mental health: Consuming fatty fish has been linked to improved mood and a reduced risk of depression and anxiety, as omega-3 fatty acids support brain function.
• Improves joint health: Omega-3s can alleviate the symptoms of inflammatory conditions like rheumatoid arthritis by reducing stiffness and joint pain.

Dark, leafy green vegetables like spinach, kale, and Swiss chard are packed with antioxidants, vitamins, and minerals that help fight inflammation. These vegetables are high in polyphenols and flavonoids, which neutralise free radicals that can cause cellular damage and trigger inflammation.

Health benefits:

• Promotes eye health: Leafy greens are rich in lutein and zeaxanthin, antioxidants that protect the eyes from age-related conditions like macular degeneration.
• Supports bone health: These greens are excellent sources of calcium and vitamin K, which are essential for maintaining strong bones.
• Enhances immune function: The high levels of vitamin C and beta-carotene in leafy greens help strengthen the immune system and protect against chronic inflammation.

Berries, such as blueberries, strawberries, and raspberries, are loaded with antioxidants known as anthocyanins, which have strong anti-inflammatory effects. These antioxidants can reduce inflammation in the body by lowering the levels of inflammatory markers in the blood.

Health benefits:

• Supports cardiovascular health: Berries help reduce inflammation in the arteries, lowering blood pressure and reducing the risk of heart disease.
• Boosts brain health: The antioxidants in berries can slow brain ageing and improve cognitive function.
• Aids in weight management: Low in calories but high in fibre, berries are a satisfying and nutritious snack that can help maintain a healthy weight, which is crucial for reducing inflammation.

Nuts and seeds, including almonds, walnuts, chia seeds, and flaxseeds, are rich in healthy fats, protein, and fibre. They are particularly high in omega-3 fatty acids and magnesium, both of which have anti-inflammatory properties.

Health benefits:

• Improves heart health: Regular consumption of nuts and seeds has been linked to a lower risk of heart disease, as they help reduce cholesterol levels and inflammation in the arteries.
• Supports digestive health: The high fibre content in nuts and seeds promotes healthy digestion, which in turn reduces inflammation in the gut.
• Helps manage blood sugar levels: Nuts and seeds can help stabilise blood sugar, making them a great addition to a diet for those managing diabetes or prediabetes.